Exercise Demo: 5 Core Exercises to Help Improve your Athletic Performance

Exercise Demo: 5 Core Exercises to Help Improve your Athletic Performance


Hi, my name is Antonio. I’m a health coach here at Cigna. We’re going talk today about five core
exercises that you can do to help improve athletic performance. The first one we’re going to do is to lay
down the ground. We’ll do a bridge with a knee lift. Lay flat on your back, bring your hips up, embracing your core. Do not arch your lower back. We’re going to drive one knee up at a time. As you drive that knee up, keep alternating. What’s going to happen is that opposite glut will fire as you drive that knee up. Next we’re going to lower our hips. Make sure you don’t get an arch in your lower back. Press that lower back down and keep it stabilized. We’re going to bring our knees up, both knees up. We’re going to lower each leg down one at at time. Ready to begin. Good, nice deep breath. Nice control. This is helping that run motion. When you lower, you’re building that running strengthen your core
to help your running. The next exercise we’re going to do is help build up our obliques. We’re going to do an elevated side plank.
Traditionally, when people do side planks they’ll do it with their feet on the
ground. Here we are going to put emphasis on really isolating that oblique muscle. As you can see, he’s in a straight line keeping his body aligned, hips up.
This helps really build that oblique strength. OK. Relax. Next we’re going to lay flat on our back, we’ll bring both legs and lower one leg down at a time. Keep it the same length. The purpose of this is to keep this leg
stabilized, lower as far as you can. Use a nice controled pace. This helps teach the pelvis to stay stable and helps you increase your stride while running. Alright. Relax. The last exercise we’re going to do is a ball bridge. We’re going to lay our feet
on top of the stability ball. This will help strengthen our hamstrings
and glutes. Keep our legs straight, arms down. If you want to make it more challenging, put your arm across your chest. Still continue to keep your hips and make sure you tighten your gluts and also your lower abs. And relax. So there
you have it. Those are the five core exercises you can do that you can do to improve your strength. Hopefully, you can coordinate these exercises to improve your speed as well.